Comparing Nutrients in 100 calories Cran Pomegranate OCEAN SPRAY VS Carrots

Weight per 100 calories

• Cran Pomegranate OCEAN SPRAY: 213g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cran Pomegranate OCEAN SPRAY or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Carrots	8%	5%	87%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.022% 0.021g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.007% 0.002g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	NA	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	18% 23.4g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.5% 9.8g	1.85% 1.34g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 9.36g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 6.4g	% 8.76g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	18% 6.83g	38g per day for Men 19-50 years
Protein	0.27% 0.15g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.055mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64% 57.7mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Calcium	0.43% 4.26mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	2.13% 0.019mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.2% 0.26mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	1.67% 0.038mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.3% 2.13mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	0.69% 23.4mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	5% 185g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cran Pomegranate OCEAN SPRAY vs Carrots:

• Cran Pomegranate OCEAN SPRAY has 4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 957.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, 43.3 times more Vitamin B3, more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin E and 151.3 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cran Pomegranate OCEAN SPRAY vs Carrots:

• Raw Carrots contain 18.9 times more Calcium, 5.7 times more Copper, 2.9 times more Iron, 13.8 times more Magnesium, 9.1 times more Manganese, 40.1 times more Phosphorus, 33.3 times more Potassium, 6.6 times more Sodium and 13.8 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Raw Carrots have similar amounts of Water per 100 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cran Pomegranate OCEAN SPRAY has 2.2 times more Sugars and 7.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 5.3 times more Fiber and 15.2 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.